If you are suffering from shoulder pain, the last thing you may want to do is perform any sort of exercise that involves you lifting your arms and stretching your shoulders. However, there are some gentle yoga poses that may help your shoulder pain by loosening and lubricating the joint, as long as you take care not to put too much pressure on the shoulder joints and cause further damage. Consult with your doctor before beginning yoga.
Shoulder Problems
A torn rotator cuff is one of the most common causes of shoulder pain, according to the American Academy of Orthopaedic Surgeons. This happens when the tendon that attaches the shoulder bone to the joint becomes torn or damaged. In addition to a damaged rotator cuff, shoulder pain may stem from tendinitis -- inflammation of the band of fibers attached to the bone; bursitis -- inflammation of the sac of fluid in the upper shoulder area; muscle injury; or arthritis. The following exercises can help.
Fish Pose
Lie on your back with your knees bent and feet on the floor. Your arms should be by your sides. Slowly stretch out your legs, and place your hands, palms-down, beneath your buttocks. Inhale slowly, and arch your back as much as you can so that the back or top of your head rests lightly on the floor. Hold for 30 seconds while breathing deeply and without putting excessive pressure on your neck.
Eagle Arms
Stand up straight with your feet shoulder-width apart and your knees slightly bent. Raise your right arm, bending it at the elbow so that your upper arm is horizontal while your lower arm is pointing upwards. Bend your left arm into the same position, and then interlock your elbows and wrists and clasp your hands together. Breathing out, raise your elbows so they are pointing away from your body. Inhale, and lower. Repeat this exercise four times, exchanging the initial arm each time.
Shoulder Shrugs
Stand up straight with your feet shoulder-width apart and your knees slightly bent. Breathe deeply and regularly. As you inhale, raise your shoulders as close to your ears as possible, and hold for three seconds. Exhale, and lower your shoulders. Now push your shoulders back as far as you can, then rotate them slowly while maintaining steady breathing. Repeat three more times.
